1. Veggie Lover's Thin n' Crispy Pizza (2 Slices)You can have two slices of this pie for 340 calories, 12g fat (5g saturated fat), 2g fiber, 4g sugars, and 14g protein, but it also comes with 1060mg sodium so be sure watch your salt intake at all other meals and snacks, Hendel says. Better yet, Hendel recommends ordering just one slice plus fruit and yogurt or one slice plus a large salad with a sprinkle of nuts or seeds for added protein.

2. Bean BurritoNot in the mood for a salad? Order a burrito made with only beans, fajita veggies, and romaine lettuce (the beans provide enough protein on their own) and ask them to hold the rice, meat, cheese, and sour cream, says nutritionist Amy Hendel, author of The 4 Habits of Healthy Families. A healthier alternative to traditional burritos, this option weighs in at 435 calories, 10.5g fat (3g saturated fat), 15g fiber, and 15g protein. It does, however, contain 1090mg sodium and about 72g carbohydrates so Hendel recommends watching your salt intake the rest of the day and if you can, lose some of flour burrito to reduce the calorie and carb load a bit.

(Need yet another reason to love Chipotle? You can calculate the nutrition info of your go-to order on their website. Decide what you want before you go, and you'll know exactly what you're getting when you sit down to eat.)

Photo credit: Beth Galton

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Jamba Juice

1. Brie, Apple, and Sweet Fig SandwichIt's not easy to find a grab-and-go sandwich under 400 calories with less than 500mg of sodium, but this one fits the bill, says Samantha Lynch, R.D., owner of Samantha Lynch Nutrition in New York City. Plus, it's incredibly tasty! "This sandwich brought back memories of when I was a child and my mom would make me raisin bread. It has the comforts of home with something sweet (apples and fig spread) and a little salt (from the cheese)." Weighing in at only 320 calories, 9g fat (5g saturated fat), 41g carbohydrates, 2g fiber, and 11g protein, this sandwich also provides 20 percent of your daily recommended dose of iron.

2. MediterraneYUM™Lynch loves this warm, filling flatbread made with grilled zucchini, onions, peppers, and tangy feta cheese because it's not only under 400 calories, but it's also topped with fiber- and antioxidant-packed veggies. This sophisticated sandwich serves up 20 percent of your daily dose of iron and 15 percent of your calcium and vitamin C for only 390 calories, 10g fat (4g saturated fat), 53g carbohydrate, 5g fiber and 19g protein.

2. Harvest Chicken Salad"Quiznos' Harvest Chicken Salad is probably one of the healthiest chicken salads you'll find on deli menus, thanks to fresh fruit and vegetables, antioxidant-rich pumpkin seeds, and a tangy Acai vinaigrette," Batayneh says. The small version weighs in at 300 calories and 9g protein. While the fat content might seem a little high (19g), most of those are the heart-healthy, mono- and polyunsaturated kinds that will satisfy your appetite until dinner, she adds. The complete nutrition score (with dressing): 300 calories, 19g fat (4.5g saturated fat), 24g carbohydrates, 19g sugar, and 9g protein.

There's no need to feel deprived at lunchtime! "Many people have this belief that a low-calorie lunch can only have protein and vegetables and no carbohydrates, let alone potatoes," Lynch says. That's definitely not the case with this midday meal. This satisfying lunch clocks in at only 400 calories, 9.5g fat (1.5g saturated fat), 5g fiber, and a whopping 53gprotein.

Resist the idea of ordering this low-cal salad solo, as you'd likely feel hungry shortly after. This salad is only 180 calories on its own (way too little for lunch), so adding the heart-healthy roasted nuts will keep you satiated longer, Lynch says. Made with nutrient-packed strawberries, blueberries, red cabbage, carrots, and lean protein (chicken), this combo is a lunchtime winner! "There's even a sprinkle of blue cheese—a great cheese that has tons of flavor so you don't need a lot of it," she adds. The full meal delivers 260 calories, 12g fat (2g saturated fat), 16g carbohydrates, 5g fiber, 9g sugars and 27g protein.

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Starbucks

1. Chicken and Hummus Bistro BoxA more sophisticated alternative to a bagged lunch, Starbucks' bistro boxes make a super portable, healthy meal option. This one contains grilled chicken strips, cucumbers, grape tomatoes, wheat pita, and hummus for 260 calories, 7g fat (1g saturated fat), 5g fiber, and 20g protein. If you want, you still have room to add a serving of fruit and iced tea or a skim latte without breaking the 400-calorie mark, Hendel says. "I really like the fact that all the ingredients are simple and recognizable."

2. Protein Bistro BoxNot in the mood for chicken? Grab a Protein Bistro box packed with a cage-free hard-boiled egg, cheddar cheese, honey peanut butter spread, multigrain bread, apples, and grapes instead. With only 380 calories, 19g fat (6g saturated fat), 5g fiber, and 13g protein, all for fewer than 500mg sodium, it's a pretty good choice, says Hendel, who suggests saving the apples and cheese for an afternoon snack and adding a skim latte to round out your meal.

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McDonald's

1. Grilled Chicken SandwichWhile McDonald's regular hamburger weighs in at only 250 calories and 9g fat, it's also half the size of this grilled chicken sandwich, Batayneh says. Avoid feeling hungry a few hours later by ordering this more satisfying option instead. Made with just lettuce, tomato, and mayonnaise, it comes in at 350 calories, 9g fat (2g saturated fat), 42g carbohydrates, 3g fiber, 8g sugars, and 28g protein. Want to slash more calories and fat? By holding the mayo, you'll cut 50 calories and 5.5g fat from your total, Batayneh says.

You can find a healthy lunch south of the border! "When you order your tacos fresco [at Taco Bell], fresh lettuce and Pico de Gallo replace the cheese and avocado ranch sauce, reducing the calorie count by up to 200 calories per taco," Batayneh says. Made with flour tortillas, marinated and grilled all-white-meat chicken, shredded lettuce, and Pico de Gallo, you can order up two of these delicious tacos for just 300 calories, 7g fat (2g saturated fat), 36g carbohydrates, 4g fiber, 4g sugars, and 22g protein. Batayneh recommends adding a side of black beans, which offer an extra dose belly-filling fiber (5g) for only 80 extra calories, to round out your meal.

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Burger King

1. Whopper Junior"Burger King's Whopper Junior Sandwich is made with 100-percent USDA-inspected ground beef, making it a relatively lean and protein-rich meat source," Batayneh says. For only 340 calories, 19g fat (5g saturated fat), 28g carbohydrates, 6g sugars, and 14g protein, this burger makes a healthy, quick lunch that's easy to eat on the go. If you can, hold the mayo to cut the fat content almost in half and to save 80 calories.

On its own, Chili's Spicy Garlic and Lime Shrimp clocks in at just 170 calories, 9g fat (2.5g saturated fat), 6g carbohydrates, 1g fiber, and 15g protein, but it's part of the 'Make It A Combo' deal, which allows you to pick from two entrees, and is served with a side of steamed broccoli and mashed potatoes. Batayneh recommends skipping the potatoes and sticking with just the shrimp and broccoli to hit the 250-calorie mark, and feel free to add a side of black beans for just 100 additional calories and five grams of filling fiber.

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Wendy's

1. Berry Almond Chicken Salad (Half-Size)Wendy's makes it easy to order a personalized salad so it only includes what you want, Hendel says. "You can limit the high-fat ingredients like cheese and get fat-free dressing or dressing on the side," Hendel says. Order up a half-size Berry Almond Chicken Salad for only 270 calories, 12g fat (3g saturated fat), 24g carbohydrates, 16g sugars, 5g fiber, and 21g protein. Hendel recommends reducing the 600mg sodium content by asking for the dressing on the side and using only two teaspoons, and holding the Asiago cheese. If you're still hungry, she suggests adding a few baked crackers or a small Greek low-fat yogurt on the side.

2. Apple Pecan Chicken Salad (Half-Size)Hendel's second favorite salad on Wendy's menu weighs in at 340 calories, 18g fat (4.5g saturated fat), 28g carbohydrates, 21g sugars, 4g fiber, and 19g protein. To help reduce the sodium content (770mg), ask for the dressing on the side and hold the cheese.

1. Veggie Lover's Thin n' Crispy Pizza (2 Slices)You can have two slices of this pie for 340 calories, 12g fat (5g saturated fat), 2g fiber, 4g sugars, and 14g protein, but it also comes with 1060mg sodium so be sure watch your salt intake at all other meals and snacks, Hendel says. Better yet, Hendel recommends ordering just one slice plus fruit and yogurt or one slice plus a large salad with a sprinkle of nuts or seeds for added protein.

Ordered as is, this salad has 424 calories, 15g fat (8g saturated fat), 13g carbohydrate, 8g sugars, 4g fiber, and 38g protein (not including dressing). Go ahead and order it, but ask them to hold the bacon bits and cheese to reduce the sodium (a whopping 1070mg!) and saturated fat content, Hendel says. An even better option: Eat only half (split it with a friend?) and add a small Berry Pom, Mango-Pineapple, or OrangeBerry smoothie for about 260 extra calories, she suggests.